Supercharge Your Diet, The Secret to Happiness & Are Ice Baths Over?

0:00This episode is brought to you by Facebook. So you were scrolling on Marketplace, and there it was, the bike you'd been searching for. You sent a message, and it turned out the seller was super chatty, kind of funny, and an avid cyclist. The next thing you know, you're in a cycling crew. Well, a community cycling group. The thing about Facebook, you might find more than what you're looking for. From a browse to a bike ride, this summer, find more on Facebook. Class it up with Crocs. You know back to school is coming in fast. So why wait to find your new Fave footwear? Step into a local Crocs store and step into your new look.

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1:25I've meditated on and off for 15 years or so now. But using the way is honestly the first time I've become so consistent with this daily practice. And I've just seen the most unbelievable results as a result of that. The app is just incredible. And what I love is every day you open it and there's a meditation waiting for you. So you don't scroll, that you don't have to choose between hundreds of options. There's no wondering what to do. It just takes you on a path. Well, I think that's why it works so well, because, you know, most of us just don't need more big decisions every day to make, Ella.

1:56No, exactly that. We've got decision fatigue haven't we so this is so nice because you just follow this path of meditation which is led by Henry the founder who's just the most amazing teacher and he makes it seem somehow just incredibly simple but exceptionally profound at the same time which is a very rare skill. And I've been using it too yes I've now finally begun my meditation journey and I've been doing some of the shorter practices on busy days because I completely understand why you talk about it so much Ella it really is a nice intro in for me yeah it is and I'm so glad anyway it's helped me feel so much calmer less reactive more present it all sounds like huge claims but I just say please please please try it if you're struggling with stress or overwhelm you just got to give it a go and the lovely thing is that everyone listening can definitely try it themselves exactly so you can get a 30-day free trial so just try it every day per month it'll change your life all you do is head to thewayapp.com forward slash wellness scoop.

2:56Yeah, that's thewayapp.com forward slash wellness scoop. Welcome to The Wellness Scoop, your weekly dose of health and wellness inspiration. And as always, we're both here as your hosts. I'm Ella Mills. And I'm Rhiannon Lambert. And after a decade in the wellness industry, we know how overwhelming and confusing health advice can be and that's why we're both here with our podcast to cut through the noise and make healthier living simple fun and personal.

3:31We've got a great show today, Rhi, what are we talking about? Okay, today we have why the pursuit of being special could actually be making us less happy than the simple food pairings that can help you absorb more nutrients and I think we're quite happy to discuss this the truth about cold plunges whether the science actually stacks up and why beans are booming the new energy drink ban for under 16s and the latest debate over beef versus lentils i mean we've got it all ella we have got it all also guys so cool i don't know why but i'm like really obsessed with tracking this because you know i'm obsessed with the way um the meditation app i've just hit over 2 000 minutes of meditation over the last few months Anyways, guys, since we've been working with them, you have done over 83 ,000 minutes of meditation.

4:21That's just in three weeks. That's insane. How does that? I mean, I want to work it out per day. That's incredible. Well done, everybody. That's an amazing achievement, to be honest with you. What a fab thing to start your day with or end it with. I absolutely love it. Anyways, I've got all sorts of random notes in here. Like, Rhi, remind me to talk about a cinema McDonald's ad. But before we get... And Squishmallow. Oh, yeah, it was McDonald's time Squishmallow. I've got thoughts on it. I don't even know what Squishmallow is. Okay, before I go on a rant and all my all sorts of random notes here, I'm going to pass over to you, Rhi.

4:53How are you? I'm good. I got back very late last night from Greece, which is actually going to be our last family holiday as a family of four, which is very scary. Wow. Oh, my gosh. It's not long. Sorry, I don't want to freak you out. It's actually not that long. I know. I know. And I have to say, it's hot anyway everywhere. wear but for me being pregnant and I've just hit third trimester I didn't sit in the sun once the entire holiday like it just felt far too hot but it was beautiful we stayed at this place called Candia Park and the kids had the best time they went to that the sea is so clear in the Mediterranean still I really hope it stays that way for a long time Greece is just beautiful the food and longevity has found its way to Greece Ella I had to note that for you yes you said it was like longevity this longevity that it was really interesting because i've never done this before i left the family this sounds so bad it doesn't sound bad i left the kids resort where we were staying which is beautiful and perfect everybody just so you know but i was offered this incredible chance to visit the adults only resort down the road so i got on a cab by myself i've never done this before five minutes down the road and i went to check out the spa there thinking do you know what i'm not going to get this chance again from maybe another six years who knows and everywhere was this hyper tech i think it's like called neo longevity at menace palace and they've got these infrared seats where you sit yeah with you've got the himalayan salt wall infrared seats that go all the way up your spine on your back that switch on when you sit down and meditation pod rooms you'd love this Ella where the vibrations of the music and the audio go through the seat and then it's deadpan silence like they've been made like caves the the rooms and I was just thinking Ella would love that room and it's got like a rainbow circle in front it was all planned even the gym there is built for your brain so even the cross imagine a normal cross trainer I hope I'm describing as well or treadmill.

7:00It's built on like a balance rack. So it tests your balance in different corners of your brain whilst you're using the treadmill. Wow. Anyway, so I was gobsmacked that they have a whole facility in Greece built to longevity. So longevity is obviously a trend that's definitely here to stay. Honestly, not in my notes for today, but I just feel like everything I read at the moment is about longevity, like obsessive, obsessive, obsessive. Do you think it's linked to climate change as well? Well, interestingly, what I was reading last night, it was actually an interview with the founders of a company called Health.

7:33You know, H-E-A-L-F, like Health with an F. Yeah. It's the fastest growing company in Europe. I think Rhi has thoughts on it. I can see Rhi's face. I can know that Rhi has thoughts on it. Anyways, these are all sorts of things about wellness. But I was reading an interview with them and about how they started their company. Amazing entrepreneurs, huge respect for that. But that's interestingly, one of the things the journalist was saying was that in the kind of terrifying nature of the world today with climate change, with huge kind of geopolitical uncertainty, war and obviously huge economic challenge.

8:08You know, obviously we're just cycling through prime ministers. You know, there's all these things that used to feel stable, don't feel stable. These things that, you know, maybe our parents or grandparents generation that felt more plausible, like owning a house, etc. As all of that kind of moves away, it's almost trying to control the things that we can control. And one of those is health and wellness. And so they're seeing more and more kind of particularly looking at, like Jen said, investing, over investing potentially versus kind of relative to income. in their health and wellness, because these are things they can control when the rest of the world and these much more macro trends or kind of influences aren't in their control.

8:48And I actually think that makes a humongous amount of sense. I completely agree. I think we'll see it from health anxiety rates, eating disorder rates. I think we'll see it in many different areas of aspects of our lives we can control. But yeah, it is weird, isn't it? Like I was also in the Cotswolds before we went away by a lake. Lakes by you, it was called. It was really nice, but again too hot to even take the children outside to walk when we were having that 36 degree week and when you feel that even walking is out of your control it must be completely and utterly overwhelming well what can i actually do with myself every day ella anyway i'm on a waffle now what about the cinema mcdonald's in the squish mallet ad because it's just glaring at me on the screen what is this yeah i like randomly what's that rihanna from yeah i never call you Rhiannon.

9:32No, you don't. You've never called Rhiannon. It's always really, that's so funny. It was very serious. No, honestly, you guys, we were talking obviously the other day about the World Cup and it being sponsored by these large corporations, which, you know, generally sell incredibly unhealthy food items and how frustrating that feels and the frustration when you have generations of children who are looking up to people and looking up to certain events. And that's kind of the epicenter of what they eye lies or you know come to consider cool and it's associated with these sorts of things and how frustrating we both find that and obviously lots and lots of like-minded people lots of our listeners find frustrating too and so I went to see Toy Story 5 at the weekend with the girls which was obviously great influence for my screen-free summer we are watching movies so it's not like absolutely no screens but we are having very controlled considered screen time anyways that's another topic but um just before the movie came on there was this ad and so squishmallows maybe because you're a boy mom yeah maybe um i don't know squishmallows a big thing in our house they're like um they're just teddy bears but they don't have kind of arms or anything they're like pillows sort of squishy pillows anyway they're very cute they're very cuddly being a boy we don't have they're good price points yeah they do little ones big ones anyways Squishmallows my girls love them as well and it was Squishmallows times McDonald's sort of times World Cup vibes and all these little cute Squishmallows on the pitch and it was just this sense and so then the girls are like ooh what's McDonald's do we get Squishmallows if we go to McDonald's she's like argh go away go away like it's hard enough anyway it's hard and then i was reading an article this is so off topic but i was reading an article obviously there's so much spoken about the rights and cancer in under 50s and what's going on and all these things and i actually have it in as a pickup in our headlines which was an article in the times and it was that quoted the fact that adults born in 1995 are at least eight times more likely to contract bowel cancer before turning 50 than those born in 1960.

11:42That's from a recent study in the Journal of the National Cancer Institute. Anyways, they had lots of experts in there talking about why, you know, no one understands why often, you know, it's seemingly quite healthy people where this is happening. And one of the thoughts they had, this is just, you know, a thought from a scientist, this is not currently fact, but one of the working hypothesis as a potential is poor gut health in childhood. And I've just been obsessed with this over the last few days and realizing and you know I don't mean it in a judgmental way it's just the norm for children is not to eat 30 plants a week and it is not to have huge diversity and it is not to eat fermented foods or anything like this and instead they're just being fed this like eat me eat me from McDonald's versus squish mallets I'm sure they do it with you know all sorts of other things that appeal to all sorts of demographics anyways I just thought this is just insane isn't it what kind of world do we live in?

12:37It's the dystopian aspect. And what's so interesting is I'd love to see, well, not love to see, it's really sad, but the data around the world. So it just makes me reflect on being abroad in the Mediterranean. They just don't raise their children in that way. And there is a separate area where they serve pasta that's plain and then the homemade tomato sauce next to it. But there's no ketchup or that there's no, I mean, you might get the odd fish finger being served in that area, but they still encourage vegetables. They've got delicious home cooked peas and carrots and things that children will eat.

13:07There's always a salad bar. We just have it completely wrong over here. So I imagine that hypothesis is completely and utterly correct. We just live in a very different environment today. And actually, I will fill you all in next week, but I'm off to do a big charity campaign for veg power on children's microbiomes and beans in particular next after this podcast. I actually did not know that. I did not set that up. Okay, I'm excited to hear more because I've been like, I've just been thinking about it so much the last few days. And not in, as I said, not in a judgmental way. I just know like through friends and things like that, like most of what their children eat is quote unquote children's food.

13:45And it's a lot of chicken nuggets and chips. And I know there's lots of reasons for it. I'm not trying to criticize it. But I guess it's just the concern of the culture. And, you know, anyway, it's just. There's only a McDonald's at Paris Airport in the terminal coming back from Disneyland. Just to flag that, there's something I'll never forget. And again, coming back from Crete, there was only a burger joint or a pastry joint. there was not one single portion of fruit anywhere. And I think it's because the demand is not there. Yeah, it's interesting. I mean, as we got, I'm sure, as you know, lots of you guys are the same as we got towards the kind of end of term, obviously like routines are a bit out the windows, lots of celebrations and parties and things like that.

14:24And habits get a little bit out of kilter. We're on a bit of a kind of health kick, essentially at home at the moment. Just really getting back into kind of good mealtime habits and sitting down together and having that diversity and things like that. And the girls are like, but why can't I just eat this? And I really try to explain it to them. I'm like, honestly, because you have to feed your bugs. And if you don't feed your bugs, it does not set you up for health and happiness. Anyway, very interesting. I'm sure we all have the same arguments and debates and constant tests. Let's call them tests rather than arguments because that's what my Phil Parenthood and childhood nutrition is about.

14:59Ella, let's go on to our headlines that matter today because our first is the key to happiness. and it's actually asking us in the times to stop trying to be special. Yes, this obviously you guys know we've been talking about the era of maxing and our desperate desire to kind of move away from that because it's just I think we both feel too much pressure, this over-optimisation actually I think just for so many of us just induces stress and it's so interesting. There's a Japanese philosopher, I'm nervous about pronunciation, sorry apologize in advance I'm sure this isn't correct but called Ichiro Kishimi and he's written a new book called The Courage to be Ordinary and it's basically all about like stop trying so hard to be special like we've been told optimize this optimize this build a personal brand stand out from the crowd be the best version of yourself like be different be great and basically the argument here is this like relentless pursuit of being exceptional is actually in the most part making us more unhappy.

16:02It just makes perfect sense. And I do feel that I definitely was of maybe the last generation or the one just below us millennials and Gen Z brought up to feel like if you wanted to excel at anything, you have to be the best. It's quite toxic. And I think it puts immense pressure on children. Exams start this off from a young age. Yeah, it starts so early. I mean, look, I think if you want to really succeed in an area of your life, you do kind of have to be the best but it's like singular right you know as in like if you apply it to work or apply it to one part of your life it's applying it to every single facet of your life that i think is what's so incredibly exhausting the word special stands out in such a i think it's in a really odd way i mean the psychologist here they said they drew on the work of the psychologist alfred adler and he suggested that so much of our anxiety comes from that comparing ourselves of other people we You know, we discussed that a lot on the wellness scoop.

16:57Believing our worth depends on being better than someone else. And it stems back to social media with, I mean, I hate the like counts. I got rid of those a long time ago when you could. But the desire to be better, to stand out, you know, feeling that it only matters if we're exceptional. It just cannot be sustainable. And then we question our own values. Yeah. Anyway, he had a point, which I think was just one for you guys and us to sit with, which is that people who are genuinely very, very capable don't spend much time comparing themselves to other people. And the idea that kind of confidence is actually very quiet.

17:32I think it is really interesting. Like if there's something, you know, that four burner theory we were talking about the other day, like the things, the one or two things in your life that really, really matter to you where you do really want to excel, apply that focus there. But it's that kind of 360 optimization and being better than everyone else. So, you know, the keeping up with the Joneses element of it that I think is so incredibly exhausting. And I do think it's right. Like, I like this stay in your lane. You know, if you're really able to do something, just focus on you, focus on that.

18:05But stop trying to feel like you have to be. No one can be the best at everything. It is literally impossible. So impossible and exhausting. And then you're, you know, calling yourself a failure if you can't be the best at something. It's just a toxic, vicious cycle. Yeah, it is. And I think interestingly, one of the other things that he pointed out that I thought was worth noting is there's a very big difference between putting effort into something that matters to you. Like we were just saying, you know, maybe it's your career or something else in your life that's really, really important to you and putting in huge effort there.

18:35Or just constantly trying to beat everyone else, win their approval, like be great, almost for the sake of being great when it doesn't necessarily matter. But equally, that pressure would always be unique. Like, I know we're all technically unique, but we're not that unique, are we? So I wonder, so no, we're not. Well, we are genetic. Anyway, let's not go there. But what's so interesting is that I wonder if this comes of age. Because as a teenager with social media and all these different areas, and I would say people don't want to be unique. They want to all look the same. Maybe this is just me being completely out of touch.

19:11No, I mean, in beauty, there is a weird homogenization. Tell me about it. And it comes from the Love Island shows. And obviously they all, it's changed since Love Island began, obviously, to now. They do want to look the same. Yeah, it's a weirdly homogenized look. And then also, and again, this isn't like a personal criticism, but I just find the more then people tweak their faces, the more they then look like each other. Because it's, again, it's following like almost a singular standard of beauty. And I find it very, very weird. It is. Do you know what it is? So this is a really interesting article to raise because I want people to embrace being unique, but we don't want people to go.

19:51It's almost like the Barbie quote that came out from that film. Do you remember? You've got to be the best, but not be too much of the best. You don't know what femme people, but you've got to sit politely in the middle. It's like this all over again. But we have to learn it's OK to be wonderfully average. It really is. I think choose what matters to you and apply yourself there for the rest of your life. Just be average. His final quote in the article that Ella's written here for us today is the only life that you get to live is your own. And I do think that realisation does come with age a lot.

20:21And also how and who you surround yourself with when you're growing up can really shape how you view that type of phrase. And also life's so subjective, isn't it? Like what's meaningful to you might be different to me, to someone else and everybody listening. And I think it is that interesting idea. Anyway, I just love anything that says take the pressure off, basically, because I think too much pressure at the moment. But our second headline is something completely different. And I know you contributed to this article and I'm super excited to get your thoughts on it. So it's called The Food Pairings That Could Make You Healthier.

20:54Funnily enough, Matt, my husband, read it and then he's literally been quoting it back to me. He's like, I was like, oh, do you want some fruit? And he's like, we should have dark chocolate with our raspberries because I read that it's much, much better. and anyways I went and checked the article and I was like right let's go through this whole idea of food pairing food synergy how much of it is true and we can go through some of the individual pairs but first of three how true is it that we need to be thinking about how we pair our food together? Look when I'm approached with articles like this there's always something in the back of my mind with it has to have a positive outcome for the readers so I'm thinking okay let's just look at a positive thing we can add to our meals rather than take out so I was okay to contribute to this because I thought you know what some people may not know the classic don't drink your cup of tea in the morning with your breakfast because it inhibits iron absorption you know have it an hour later or something or half an hour later and having the dark chocolate means you're you know getting the most of the flavanols and the healthy fats with the raspberries so when I'm approaching something about food pairings it does not mean you have to live your life like this every single day it's still okay I'd rather you just eat the raspberry I love Matt that you're that invested honestly don't worry if you don't have dark chocolate told you you're on a health kick I know I know don't worry too much if you don't have the broccoli with the salmon but we can go into it and we can break down the selections that we had picked here for the article okay so let's start with that first one dark chocolate and raspberries why does it help your fruit absorption to have dark chocolate with it.

22:29This was more just about maximizing your antioxidant load. Right. So they don't have to be together. Well, ideally, if you eat the items together, you're getting a big flurry of flavanols and polyphenols from the raspberries and dark colors and berries that contribute anthocyanins for brain health, all that sort of thing. But you can still eat it separately and have benefit throughout the whole diet it doesn't have to be combined in that moment but we all need more of that people that are very stressed please try and eat more fruit and veg in general to get your antioxidants up if you have dark chocolate look at it as a health health food i swear dark chocolate if you're going 75 80 plus is a health food okay i tell you what's so delicious get um a bag of frozen raspberries and then just gently cook them for like five minutes or so add a little bit of chia seed just because it helps thicken it up and then freeze them into like little discs you can do with a lollipop stick if you want just put them on a parchment paper freeze them then once they're hard dip them in melted dark chocolate and you have like yeah raspberry dark chocolate lollies a little bit of sea salt on the top of the dark chocolate so good we're very into that oh i'm so obsessed with that sort of thing especially in the heat right now and then the second one was on the um egg front because lots of people have gone towards these social media trends of savory breakfast so i don't know if you yeah so much and that we get a lot of questions on that it's like am i a terrible person for eating sweet breakfast also then on my um feed i get a lot of like if you think that sourdough with two eggs is a is a good breakfast you've got it all wrong and i'm like oh go away i think people who are doing that are doing a great job this is all a bit much now but tell me about eggs and spinach.

24:16Do you know what? Spinach is a tricky one because of Popeye. You just start back to the association that it's the best source of iron. It's actually not the best source of iron for many different reasons with absorption but one thing that you can do is get a lot of spinach which contains lutein and xizanthin, antioxidants that help protect our eyes as we age. So it's mainly the vitamin K that you're getting but they need the fat soluble yolk in the egg. Don't take the yolk out because then you're not helping your body absorb this nutrition. If you keep the yellow bit, the golden sunshine bit of the egg, which is really annoying because my youngest is going for a phase of wanting to remove the yolk.

24:57Mine hates the yolk. One of them hates the yolk. They go, I mean, they'll love it again in a month or two or a year. Who knows? They go through these phases. But the fat, the natural fats and all the nutrition tends to be in the yolk and then the proteins just in the whites so having the yolk with the spinach helps you absorb all those lovely vitamins and minerals love that but basically it's not exclusive to eggs right so what we're saying is that you're going to get better absorption with your spinach with fat i would always try with spinach to have fat with it it's one of the key foods actually that you do need yeah the olive oil or the avocado and the salad and without it there's no point having a dry salad you know i I mean, yuck anyway, but just on its own.

25:39Or if you're like sauteing spinach, just add some olive oil at the end. Yeah, drizzle. Perfect. So you just want eggs great, but fat particularly with your spinach. See, these are actually really helpful tips, I think. Good. You know how we were joking the other day on the extra scoop on like, what was it, like Reese's Nutrition Myths or Reese's Nutrition Nuggets? These are nutrition nuggets. Like just knowing you want some fat with your spinach for extra absorption. I think that's so helpful. Okay, the next one, salmon and broccoli. Yeah, and this is because of the vitamin D and omega-3s. Broccoli is actually a better source of calcium than some other fruits and vegetables, which people will be surprised of.

26:13The same with oranges, actually a good source of calcium, and I don't think people quite realise. But you can only really absorb calcium more effectively alongside vitamin D. So having the salmon that contains a bit of that within the diet is crucial. And the reason we're so low on both of those nutrients, omega-3 and vitamin D, is because we don't eat a lot of oily fish. Sustainability-wise, I'm questioning now, how do we even do that? And that's why we also have to supplement. So if you are ever having salmon and broccoli together, that's just a beautiful combination to help your bones. Love that.

26:46Okay, our next one is tomatoes with avocado and olive oil. Why do we want all three of those together? Do you know what's interesting is this is very Mediterranean. And of course - And also it sounds so delicious, doesn't it? So delicious, like the ultimate combination. And also there's research, And I'm not saying this is something you should go and try. But having the lycopene also helps protect against sun protection. And the lycopene's in the tomatoes, right? That's the antioxidant. And it's better when it's cooked, actually. So you can still get benefit from it raw, but you release a lot more lycopene when your tomatoes are slightly heated or cooked.

27:18So just a little nugget to remember that. Nice. And again, fat soluble. So your avocado and your olive oil are delivering the fat here. A hundred percent. That's the one there. and then the next one was potatoes of vinaigrette this is one of the ones matt's been quite it's the raspberries and chocolate mostly because he just like loves those two things together but the potatoes with vinaigrette so i'm obsessed with these smashed potatoes i was talking about them the other day and he was like i'm just gonna get some vinegar i was like i don't think it's gonna go that well with this meal it's like yeah i know but i read it's much better for my blood glucose i really do you know what you just gotta love your food and um but he had lots of protein with it as well so i was like oh i think and we had lots of veggies and i was like i think the fiber and the protein is going to help more with your blood sugar than the vinaigrette but i will hand over to you now no do you know what it's just another reason to enjoy those cooling potato salads and things over the summer because if you cook the potatoes then allow them to cool with the vinaigrette in particular that's where studies have shown that this process creates a lot of resistant starch and that's what feeds our microbes produces the slower rises in blood sugar and it's the dressing itself that slows emptying further in the studies which I think we've spoken about before and I don't want to encourage this the reason why people were having shots of apple cider vinegar before they is because of those small small scale studies that say it helps reduce blood sugar spikes but I'm saying have a beautiful nissoir salad or something of loads of potatoes that you've already cooked that have cooled down chuck on your vinaigrette have a delicious feast and that's really good for your gut bugs amazing but surely your glucose is helped more by having like lots of fiber healthy fats good proteins with the potatoes even more than the vinaigrette Yeah, no, I think so.

29:11Yeah. But I would say the vinaigrette is key here as well, because I'm not talking about just going out and buying any old salad dressing. You know, please remember this is very specifically those that contain vinegar, not not actually a. What are the examples of the really sugary? What do people love? Like ranch. Oh, like a ranch dressing or something. Yeah. You know, those like the one I used to love when I used to work in Subway as a sandwich artist when I was a teen. What was it called? Honey mustard or something. Oh, yeah. I can't remember. But those don't count, just so you know. And any type of vinegar?

29:43Apple cider is a lot of the research. But I would say any type of vinegar still will give you benefit here. Love it. I mean, I don't love vinegar, which is such a shame. Controversial. I like it in things. I love balsamic. I would put balsamic on everything. But you like ready salted crisps, whereas I don't. Yeah, I like tangy, salty. I'm like more there than I am sweet. Which is so good. Well, I go for the cheesy ones. I just find, I don't know, it doesn't do with me. Nothing grosses me out more than a cheese and onion flavour. or no actually prawn cocktail oh no I can't that brings back childhood memories those pink packets of Walker's crisps so revolting and the brown ones I just could never get my head around them bacon and oh my god the barbecue flavour yeah but everyone loved them and the monster munch so I couldn't get my head around the pickled onion Doritos all of that I found them so rank I was so boring ready salted and I love obviously salt vinegar it's so bougie but you know that brand of crisp Taurus I know the truffle crisp that everyone's obsessed with yeah but they're good the vinegar version you've never tasted something so vinegary in your life.

30:41If you love vinegar, it's fantastic. If you don't have vinegar, you will just spice them. If you're like me and you're kind of a bit gross with that, it's so good. I love that. Anyways, I'm actually quite gross with this because I think I'm also obsessed with like garlic aioli at the moment. I ate a whole tub of this garlic aioli mustard over the last few days. That's all I had on holiday. I was like loads of aioli, tzatziki. I love it all. I can eat like a very gross amount. Anyway. Yeah, okay. So I've got, just to round off the final. Okay, we've got two more before we go to our weird habits.

31:10Green tea and lemon and turmeric and black pepper. Tell me about those. And yogurt and berries. Oh, I miss yogurt and berries. But that's fine. I'll whiz through them quickly. So yogurt and berries, just pick a good type of Greek yogurt, beneficial bacteria, strains within the yogurt, combined with your berries, we'll water microbiome feast. And then... So that's less about the absorption and that's more you're just like doubling up the good stuff here. Yeah, absolutely. Green tea and lemon. Now, this is one I do think is a bit more interesting that we can definitely delve into because everyone talks about coffee so much.

31:44And as Ella knows, I'm a massive green tea fan and she brought me a matcha again today. It's just a good day for me today. Green tea is packed full of what we call catechins, which is one of the best studied antioxidant compounds. And it also contains a lot of L-theanine. It's been researched for GABA. It's helpful for meditation with Buddhist monks. So if you look back and the antioxidant component in itself of green tea is vast. And if you add lemon as well, you provide the vitamin C and that stabilizes those particular antioxidants. And some studies have shown that it increases the absorption.